Muffin, blueberry, commercially prepared, low-fat
Whole food · Baked Products
Photo: Wikipedia
A commercially prepared low-fat blueberry muffin is a soft, cake-like quick bread, often with a tender, slightly dense crumb and a sweet, fruity burst from blueberries. Nutritionally, it is a high-carbohydrate, moderate-sugar treat with relatively low fat, providing a quick source of energy but minimal protein. Its texture is typically moist but can be slightly dry compared to full-fat versions, with a mild, sweet flavor profile.
Calorie split: 7% protein · 78% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, sweet flavor and soft texture, making it a nostalgic and convenient treat often enjoyed with coffee or tea. Its portability and familiar taste make it a popular choice for breakfast or a quick snack in many cultures.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (27.05g per 100g) and refined carbohydrates can lead to blood sugar spikes, especially for those with diabetes or insulin resistance. To counteract this, pair it with protein (like Greek yogurt or nuts) or healthy fats (like avocado) to slow sugar absorption, and practice portion control by choosing a smaller serving. Additionally, some commercial versions may contain common allergens like wheat, eggs, or dairy, so checking labels is essential for those with sensitivities.
Key benefits
- Lower in fat than traditional muffins, reducing overall calorie density.
- Provides a quick source of energy from carbohydrates.
- Contains dietary fiber (4.2g per 100g) which aids digestion.
- Offers a convenient, portable snack or breakfast option.
- Blueberries contribute antioxidants like anthocyanins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The blueberry muffin was named the official state muffin of Minnesota in 1988, reflecting its deep cultural roots in American baking traditions.
Full nutrition (USDA data · scales with serving)
| Water | 39.9 g |
| Energy | 255 kcal |
| Energy | 1067 kj |
| Protein | 4.2 g |
| Total lipid (fat) | 4.2 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 50.0 g |
| Fiber, total dietary | 4.2 g |
| Total Sugars | 27.1 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 125 mg |
| Potassium, K | 96.0 mg |
| Sodium, Na | 413 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.79 mg |
| Selenium, Se | 9.8 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.17 mg |
| Niacin | 1.4 mg |
| Pantothenic acid | 0.25 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 48.0 ug |
| Folic acid | 36.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 73.0 ug |
| Choline, total | 51.7 mg |
| Vitamin B-12 | 0.16 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 10.0 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 39.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 56.0 ug |
| Vitamin E (alpha-tocopherol) | 0.39 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 3.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 5.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.1 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.37 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.86 g |
| MUFA 14:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.82 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 28.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.05 g |
| Threonine | 0.15 g |
| Isoleucine | 0.18 g |
| Leucine | 0.32 g |
| Lysine | 0.20 g |
| Methionine | 0.09 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.20 g |
| Tyrosine | 0.11 g |
| Valine | 0.21 g |
| Arginine | 0.19 g |
| Histidine | 0.09 g |
| Alanine | 0.17 g |
| Aspartic acid | 0.28 g |
| Glutamic acid | 0.97 g |
| Glycine | 0.14 g |
| Proline | 0.33 g |
| Serine | 0.23 g |
FAQ
How does low-fat affect the texture of a blueberry muffin?
Low-fat versions often have a denser, less moist crumb compared to full-fat muffins, as fat contributes to tenderness and richness. They may also rely more on sugar or other ingredients to maintain moisture.
Is a low-fat blueberry muffin a healthy breakfast option?
While lower in fat, it can still be high in sugar and refined carbs, making it less ideal as a standalone breakfast. Pairing it with protein (e.g., eggs, yogurt) or fiber (e.g., fruit, nuts) can create a more balanced meal.
Can I freeze commercially prepared low-fat blueberry muffins?
Yes, they can be frozen for up to 3 months. Wrap them individually in plastic wrap and store in an airtight container to prevent freezer burn. Thaw at room temperature or reheat in a microwave or oven.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.55 kcal/g · 7% calories from protein · 4.2 g fiber · 27.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 4.30 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.